Many people take Magnesium and Melatonin together for better sleep because they have synergistic effects on the body. But is it safe to take them together?
Magnesium and Melatonin work in different ways, but they help with sleep.
Magnesium relaxes the muscles and calms the central nervous system, while Melatonin regulates the sleep cycle and enhances sleep faster. Magnesium also regulates GABA receptors by inhibiting excessive Glutamate, thus helping better sleep quality.
Combining these two supplements can help you achieve more restful sleep.
Related: Why Isn’t My Melatonin Putting Me To Sleep?
Magnesium Can Helps Better Sleep By Reducing Cortisol
Cortisol is a hormone produced by the adrenal glands when you’re under stress and can cause muscle tension, anxiety, and insomnia.
You can produce more cortisol when deficient in Magnesium, leading to more muscle tension and sleeping problems. That’s why combining Melatonin and Magnesium could benefit people with high-stress levels.
In addition, many people find that taking magnesium supplements helps them relax and fall asleep faster – particularly if they’re tired from working all day or are going through a stressful period.
Studies About Magnesium For Sleep
Magnesium helps regulate levels of GABA, Serotonin, and Melatonin, which are important neurotransmitters for sleep quality.
According to the research, magnesium supplementation can help better sleep quality by increasing sleep duration and better synthesis of Melatonin. They also found that cortisol levels significantly dropped in people who had magnesium supplementation.
Our muscle needs a tremendous amount of Energy for the relaxation response. However, Magnesium is an essential mineral that aids in muscle recovery and relaxation by improving ATP levels.
Another study found that Melatonin, Magnesium, and zinc supplements improve sleep and quality of life in people unable to live independently with experience insomnia.
Related: Why Is Melatonin Important For Well-Being, Anxiety, And Depression?
Which Form of Magnesium Is Better For Sleep With Melatonin?
While many different magnesium supplements are available on the market today, not all of them work as well as others, especially for sleep.
“Magnesium Acetyl Taurate.” is the best magnesium supplement for sleep. Why?
Magnesium Acetyl Taurate helps with anxiety, depression, and sleep problems and promotes relaxation by crossing blood-brain barriers.
A Turkish study found magnesium acetyl taurate brain magnesium level and apoptosis in the brain, and the most effective one compared to other forms included Malata and Citrate.
Compared to other magnesium forms, magnesium acetyl taurinate has been reported to be more effective in preventing neurological complications in Mg-deficient murine models.
Optimize Melatonin For Naturals Ways:
- Artificial Lights The best way to optimize melatonin levels in your body is to get as much natural light as possible during the day and limit the use of electronic devices at night. Still, there are other things you can do.
- Exercise: The research found that people who exercise earlier tend to have better sleep quality and increase the production of nighttime Melatonin.
- Stress-Management: Reduce stress by Meditation such as Innersmile, Progressive Muscle Relaxation, and other techniques, and avoid Caffeine before bed.
Which is better, Magnesium or Melatonin, For Better Sleep?
Melatonin is a hormone, and hormones are chemical messengers through the body. They travel in your bloodstream to tissues or organs; melatonin’s effect is far stronger than vitamins and minerals sleep.
However, some people find magnesium supplements to be the most effective, while others find Melatonin. Magnesium can help with sleep disorders, anxiety, and muscle cramps because it helps the body produce serotonin and melatonin.
The most significant advantage of magnesium supplements is that it is a natural, side effect-free solution with no reported major adverse reactions.
Hence, Magnesium Acetyl Taurate works better when it comes to increasing brain magnesium cell levels, which helps better synthesize Melatonin and stimulates GABA.
What Can You Combine With Magnesium And Melatonin?
You can use B6 vitamin that can support Magnesium works to better cross the blood-brain barrier. Also, Zinc helps regulate Melatonin synthesis and boost sleep quality. Another is called “L-Theanine,” which is more useful for relaxation and promotes alpha brain waves.
Can Melatonin And Magnesium Be Taken Together To Enhance Sleep Quality?
Yes, melatonin and magnesium can be taken together to enhance sleep quality. Magnesium helps boost relaxation by supporting GABA receptors and the nervous system, as well as aiding in mitochondrial function. Melatonin aids in sleep by regulating the pineal gland. Together, these nutrients may create a synergistic effect, improving sleep onset and promoting deeper, longer, more restful sleep.
| Substance | Benefits for Sleep | Risks/Considerations |
|---|---|---|
| Magnesium | It helps relax the nervous system and may improve sleep quality | It may cause gastrointestinal side effects, may interact with certain medications |
| Melatonin | It helps regulate the sleep-wake cycle and may improve sleep onset and duration. | It may cause side effects in some individuals and may interact with certain medications. |
| Valerian Root | It may improve sleep quality, may reduce anxiety and stress | It may cause drowsiness, may interact with certain medications |
Outline
Magnesium and Melatonin are both natural remedies that both can take to help with sleep. For some people, taking just Magnesium or Melatonin won’t be helpful as it might be. For that, you can try combining Magnesium and Melatonin for better results.
If nothing is helping your sleep, it might be the reason for Glutamate toxicity. Too much Glutamate can lead to various problems, including sleep problems, anxiety, depression, and seizures.
However, proper Magnesium intake decreases the activity of central glutamatergic synapses, particularly those in the reward system activated by stress.